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» Shoulder subluxation (Go to post)11-03-2011 @ 19:39 
Also, flexibility work is not your friend if you have lax joints, so avoid!
» Shoulder subluxation (Go to post)11-03-2011 @ 19:38 
Seconded to go see Prof Funk, he is my boss! Check out, it's his website and has a ton of information that you will find useful.

Basically for joint laxity such as yours the only option besides surgery is strengthening the muscles that support the joint. This means lots of rotator cuff and scapular stability work. I have a few videos on my blog of exercises you might try, go to and go through the past posts. Diesel crew have some good stuff; also search for Eric Cressey, he has some good advice.
» Jamie's Log - get strong (Go to post)11-03-2011 @ 17:55 
Back Squat: 60x10, 80x5, 100x5, 120x3, 140, 150, 160, 170, 175, 160x3 PB, 150x5 PB, 140x5

Pause Squats: 100x5, 110x5

GHR Situps: 3x20

Split Squats: 30x10, 60x10

Frustrating to still not see an improvement in squats. 175 was a horrible grind. Still, got Pb triple and 5 so not all bad. Just need to continue caning the squats and get stronger I guess!
» Squat stance (Go to post)10-03-2011 @ 17:41 
Good little resource for mobility is - the guy posts a video everyday on a different stretch. Has done something like 200 videos so far, well worth trawling through for all things mobility. SquatRx is very good also.
» Jamie's Log - get strong (Go to post)08-03-2011 @ 19:51 

Turned 24 today!

Snatch: 40xlots, 60x5, 70x5, 80x3, 85x3

Press: 40x5, 60x5, 70x2, 75, 80, 85, 87.5 PB, 90miss

AMRAP 12 mins:
10 Box Jump 24"
24 Doubleunders
10 Ring Dips
24 Lunges

5 rounds + 2 dips

Well pleased with press PB, have put 10kg on my press in the last month I think. Amazing progress, haven't known improvements like this ever I don't think. Must be doing the log and axle regularly that has brought it up.
» Jamie's Log - get strong (Go to post)07-03-2011 @ 21:13 
13" DLs: 70xlots, 120x6, 160x5, 200x2, 210, 220, 230, 240miss

RDL: 120x5, 140x5, 160x5, 170x5

Ab wheel x lots

Palloff press 2x10

GHR (setting 10): 2x5

Bit of a weak day, disappointed. DLs felt good then got very heavy. I think I'm quite weak from the floor to above the knee. Oddly deficits feel better, as I can accelerate the bar before it gets to mid-shin/below knee. Will work on pulls
from floor and just above.
» Jamie's Log - get strong (Go to post)06-03-2011 @ 16:56 
Cheers mate!


6 sets of 1 log onemotion 92kg, 1 axle C+J 85kg

CGBP: 60x10, 80x10x2, 60x20

Hammerstrength Row: 70x20x2

Wanted to have a bash at the champs of the future overhead medley. Warmed up then had a go and got 1 of each in 75 seconds, which was a bit disappointing. Then realised I had the 70kg log, making it 92kg rather than 85...Might explain why I struggled a bit. So did six sets of a single on each then some bodybuilding to get jaaaaacked...
» Champions of the Future (Go to post)05-03-2011 @ 15:32 
JC said:
You DL over i'd imagine you cant do it, as it states this on the 1st page

No worries. I make up for it by being pretty weak at most other things! Should be a good comp in any case, I should be down to support.
» Jamie's Log - get strong (Go to post)05-03-2011 @ 12:34 

AMRAP 20 mins:
4 Burpees
8 Overhead Squat 40kg
12 Toes-to-bar

10 rounds + 4 burpees

Did this crossfit workout as part of a charity fundraiser for St John's Hospice, where one of our crew's dad recently passed away.!/event.php?eid=187547234608970
» Jamie's Log - get strong (Go to post)05-03-2011 @ 12:30 

Deadstop SB squats:
40": 70x5, 110x5, 130x3, 150x2, 160, 170, 160

36": 70x5, 110x3, 130, 140, 150, 160

Axle DL (double overhand): 115x5, 135x3, 155miss x 2, 115x5, 115x3

Decline crunches: 2x20

Fat bar curls: 50x10
» Jamie's Log - get strong (Go to post)02-03-2011 @ 20:45 

Bar Dips: warm up then singles at 32, 40, 44, 48, 52, 56, 60

Ring Muscleups: 2x5

DB Row: 30kg 3x20

DB Y: 7.5kg 2x10

Pressups: 40
» Jamie's Log - get strong (Go to post)01-03-2011 @ 21:06 
Thanks guys!


Power Snatch: 40x5x2, 60x5, 70x3, 80x3, 85x2, 90

2" Deficits: 60x5, 120x5, 160x3, 180, 200, 210, 220, 230 PB

GHRs (setting 10): 2x5

Reverse Crunches: 3x15

Chinups: 18

Low back was super tight on power snatches, but settled down on DLs for some reason. Well pleased with 230 from 2", DLs seem to be improving. Cheeky hitch but never mind.

» Champions of the Future (Go to post)27-02-2011 @ 20:19 
If there's any chance of doing this comp I'd be really interested! Can I get put on the reserves list?
» Olympic Dragon 3. (Go to post)27-02-2011 @ 18:39 
Definitely up for this mate.
» Jamie's Log - get strong (Go to post)27-02-2011 @ 15:09 
Post Edited: 27.02.2011 @ 22:03 PM by JamieC
DL from above knee


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